But before we go asking you what your personal preferences are,
the tall, dark and handsome or the small, blonde, and petite,
there’s one other such word of advice:

Get to know your own type.

While individual differences are always important, physical
trainers use a generalized body-typing system to assess individual
needs and goals. Regardless or age, race, or gender, you likely fit
more or less into one of the following body type categories:
ectomorph, mesomorph, or endomorph. These are the three body types
that make up the physique in which your body’s genetics are
inclined to follow. The conditions of your body type actually have
more to do with bone structure and your body’s frame than the
muscle tissue itself.

However, there’s one thing we all certainly have in common.
We all seem equally unsatisfied with our body types.

The skinny ones want to be beefier. The beefy ones want to be
leaner. The bulky ones want to be more ripped while the thin,
ripped ones want to be more massive.

One such mistake many body shapers make is to assume that all
rules of dieting, exercise, and weight training applies to each and
every individual. However, this is not kindergarten. The rules at
hand will always vary, depending on your genetic makeup.

Take a look at the three types and determine what your type is and
how to deal with the genetic drawbacks.

ECTOMORPH:

This type would seem to consist of every man who ever played in
the NBA, minus Charles Barkley and Shaquille O’Neal.
Ectomorphs are generally lean and mean but have a hard time packing
on the muscle.

Thus, the best way to deal with such stingy genetics is to eat,
eat, and eat some more. Adding an extra thousand or two calories is
not only acceptable, it’s probably encouraged. Five
substantial meals a day, favoring the carbohydrates heavily while
consuming ample amounts of protein, is the best way to sprout
growth into the muscle mass you’re looking for.

When it comes to the weights, do not be stingy. Intensity plus
strength equals size, and you should be churning out intensely productive sets, designed to tear up the muscle tissue and spurt new growth.

ENDOMORPH:

Now, take every offensive and defensive lineman in the NFL (minus
nobody) and you’ll have yourself a nice collection of
endomorphs.

Endomorphs are generally what most people consider
“stocky” creatures, many of them having short but
thick, thick limbs and heavy bones. Many endomorphs desire a
leaner, more defined look, and should try cutting the fats down to
a minimum. Lean protein sources are generally recommended here,
anything from fish and turkey to egg whites. Meanwhile, an
endomorph’s intake should consist of about seven
smaller-portioned meals throughout the day, a sly method of
boosting metabolism and burning fats and calories.

Cardiovascular regimens – anything from swimming to biking
– is essential for endomorphs looking to trim down. Thirty
minutes per day, four days a week, will keep the jelly out of the
belly. Meanwhile, weight training should contain sets of several
repetitions at a moderate weight, with limited time spent between
sets.

MESOMORPH:

Mesomorphs, in one sense, are the luckiest of the three.
Mesomorphs have the tendency to be muscular and ripped, maintaining
the best attributes of both the ectomorphs and the endomorphs.

Mesomorphs must basically follow the general guidelines of healthy
eating and exercise to maintain the desirable physiques that
they’re genetics have so kindly blessed them with. A
mesomorph should consume a gram of protein a day for every pound of
his or her bodyweight, while taking in around six frequent meals
per day. Perhaps the most imposing obstacle for the mesomorph is
overconfidence. Because a mesomorph can generally build muscle and
shed away fat with considerable ease, he often becomes lazy and
apathetic to eating binges and lulls in exercise, maintaining faith
that his favorable genetics will bail him out of such consequences.
Like anyone else, a mesomorph must blend a sturdy diet and solid
exercise program into his everyday routine.

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